Sanderson Baseball
“One Team, One Goal, One Purpose”
C O N D I T I O N I N G
Before your begin... Here are points to remember before you plan and begin your own development program in preparation for next playing season...
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1. Train for a purpose. Understand the reason you are in a training program... o Allows participation at a higher level. o Reduces risk of injury. o Builds confidence in abilities. o Facilities quicker return to activity. (Rest - recover - respond.) 2. Always, always be sport specific. Don't go into some weight training program that this football-playing buddy of yours swears is just great for bulking up. As a baseball player you need to work on the range of muscles that you need for baseball - which means strengthening the muscles from fully extended to fully contracted. And you need to remember that baseball is an explosive, ballistic, maximum speed sport. Work at half speed to ensure your mechanics are sound, but pick up the pace so that everything works at full speed as your train. 3. Consistency. No training program works if you don't stick with it. During the season, your program is established by a game schedule and set practice times. You also have coaches with expectations and teammates to keep up with. But training in the off-season is not easy - the motivation must come from within - the goals seem a long way away, and progress - as measured by muscle growth or weight changes or miles per hour - can seem infinitesimal - too small to measure, too small to matter. Stick with it. Get into a routine - same time each workout day, same environment, same level of effort. If it helps, get a buddy to train with you, or finding a training facility that is geared to performance enhancement (not just fitness). 4. Variety. Even with the need for consistency, you can suffer burnout - not from physical exertion but from mental tedium. You want a program that cycles through each area of concern (legs, torso, shoulders, arms) or else cycles through a variety of actual flexing or extension that accomplishes the same results. This also means you should very your routines between aerobic, anaerobic, strength training and flexibility activities. 5. Set targets - realistic targets. If you want to throw 5 mph faster, react to pitches 1/10 second sooner, increase your lateral fielding range by 10' each way, shave a few splits off your base-to-base sprints - set fixed goals (over a realistic time frame) - and keep going till you get there. As for what is realistic - I know of no one who has gained more than 5 mph of arm speed over a set training period - unless perhaps their mechanics were just so bad to start with. So, please don't expect to go from a 60 mph fastball to 75 mph in six weeks, over even ten. 6. Get help - the right help. Working with a teammate can keep you on track better than a self-directed program. |
C O N D I T I O N I N G
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Energy Systems |
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Baseball is Unique. The body runs on 3 energy systems • aerobic (for prolonged efforts) • anaerobic lactic (for bursts of activity lasting 10-90 seconds), and • anaerobic alactic (for bursts of high-speed movement in less than 10 seconds). Except for legging out a triple, baseball relies mostly on the anaerobic alactic - the start-up system that burns chemical-energy stores of ATP (adenosine triphosphate) and CP (ceatine phosphate). • [The aerobic system burns fat and carbohydrate from outside the muscles.] • [The anaerobic lactic system runs entirely on muscle carbohydrate/glycogen, generating the lactic acid, which interferes with muscles' ability to contract.] So baseball practice and nutrition must focus on training the anaerobic alactic system on top of an aerobic base.
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Training Within the System. • Interval training should be baseball specific. • Intensity should exceed normal demands. • Keep work time per rep under 10 seconds (otherwise the longer-time energy systems benefit more). • A set or reps should be 60 seconds at most (i.e. 10 reps of 5 seconds each) then rest for 5 times as long - a work/pause ratio of 1:5 - to let the ATP and CP recover. • Maximum training is 3 times A week, for 8-12 weeks. [Overloading produces positive physical change, but over training produces burned-out athletes.) |
I. ACCLIMATION PHASE (Summer 2005)
• Designed to acclimate the body to the lifting as well as, strengthen the ligaments, tendons, and other connective tissue
• Will prepare the body for the rigors of the following phases and help prevent any type of stress related injuries
• Recommended lifts: all lifts should be performed with a focus on form and technique
• Set/rep suggestion: 3 sets of 8 - 10 reps (This should start at a low 1RM %, say 65%, to test response and recovery rates then build to 90%)
• Begin cardiovascular training 3x / week
II. STRENGTH PHASE (Summer 2005)
• Designed to develop a solid foundation to build a strong, functional body
• Recommended lifts: squat, leg press, step-ups, lunges, bench press, incline press, military press, bent over rows, pull downs
• Set/rep suggestion: 3-5 sets of 4-6 reps with about 85-95% of 1 RM performed 3x / week
• Rest about 2-3 minutes between sets
• Be sure to listen to your body - if your body hurts, especially in the shoulders or elbows, cut down on the weight you are using
• Perform no longer than 6 weeks continuous training
• Perform cardiovascular 3x / week
III. POWER PHASE (Fall 2005)
• Designed to increase explosive strength
• Excellent opportunity to perform power lifts - power cleans, hang cleans, push press, etc. in conjunction with the lifts listed in the strength phase
• Set/rep suggestion: 3-4 sets of 6-10 reps with about 75-85% of 1RM performed 4x / week
• Rest about 2-3 minutes between sets
• Key point - protect your lower back and your joints - don't over do it!
• Perform no longer than 6 weeks continuous training
• Perform cardiovascular at least 3x / week
IV. HYPERTROPHY OR ENDURANCE PHASE (Fall 2005)
• Designed to decrease body fat, and to prepare a player for the season
• Recommended lifts: chest press, chest flyes, leg extensions, leg curls, squat, bicep curls, tricep extensions, row machines for the back
• Set/rep suggestions: 3 sets of 15-20 reps with about 55 - 65% of 1 RM performed 3-4x/week
• Rest about 1-1 1-2 minutes between sets
• Perform for 6 weeks of continuous training
• Increase cardiovascular to 5x / week
ARM STRENGTH:
These arm care exercises can be completed by picking 2-4 exercises and doing 1-2 sets x 15-20 repetitions every other day.
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Internal Rotation 1. Secure door strap at approximately waist height. 2. Stand 2-3 feet away from door strap or attachment point with the working arm facing the band. Feet should be shoulder width apart with knees slightly bent. 3. Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated outward with fist pointing towards attachment of band. 4. Rotate arm inward keeping elbow at 90°. Step away from door to increase resistance if needed. 5. Return to start position. 6. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form. External Rotation 1. Secure door strap at approximately waist height. 2. Stand 2-3 feet away from door strap or attachment point with the working arm facing away from band. Feet should be shoulder width apart with knees slightly bent. 3. Start position: Grasp band and flex elbow 90° keeping elbow in at side. Forearm should be rotated inward with fist pointing towards attachment of band. 4. Rotate arm outward keeping elbow at 90°. Step away from door to increase resistance if needed. 5. Return to start position. 6. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form. Shoulder Extensions 1. Secure door strap or tubing approximately waist height. 2. Stand 2-3 feet away from tubing attachment point with feet shoulder width apart at a staggered stance. 3. Start position: Grasp handle or tubing with a neutral grip (palms facing body with thumb pointing forward). Arm should be extended forward as shown. 4. Extend arm back keeping elbows straight and moving only at the shoulder joint. 5. Return to start position. 6. Remember to keep elbow close to body. Keep back and head straight. This exercise can be done bilaterally. Scapular Retractions - Prone 1. Lie face down on floor, bench, or stability ball. 2. Start position: Position arms perpendicular to body like the letter "T" with thumbs pointing up and elbows straight. 3. Raise arms up by squeezing shoulder blades together. 4. Return to start position. 5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead. Prone Shoulder Extensions 1. Lie face down on floor, bench, or stability ball. 2. Start position: Position arms to side of body with thumbs pointing down. 3. Raise arms up toward hips and squeeze shoulder blades together at top of movement. 4. Return to start position. 5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead. Shoulder Flexion 1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Grasp dumbbells with thumbs pointing down with arms hanging halfway between hip and naval. 3. Raise arm to shoulder level-keeping elbows straight and thumbs down. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position. Keep shoulders stabilized by squeezing shoulder blades together. |
TUBING EXERCISES
These should be performed 3 - 4 times a week as part of your warm up before weight training.
1. External Rotation at 0 Degree Abduction - Standing with involved elbow flexed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of tubing is fixed. Pull out with arm, keeping elbow at side. Return tubing slowly and controlled.
2. Internal Rotation at 0 Degree Abduction - Standing with elbow at side fixed at 90 degrees and shoulder rotated out. Grip tubing handle while other end of tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and controlled.
3. External Rotation at 90 Degree Abduction (Slow) - Stand with shoulder abducted 90 degrees and elbow flexed 90 degrees. Grip tubing handle while the other end is fixed straight ahead. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90 degrees. Return tubing and hand to start position slowly and controlled.
4. Internal Rotation at 90 Degree Abduction (Slow) - Stand with shoulder abducted to 90 degrees, externally rotated 90 degrees, and elbow flexed 90 degrees. Grip tubing handle with other end of tubing fixed straight behind. Keeping shoulder abducted, rotate shoulder forward, keeping elbow at 90 degrees. Return tubing and hand to start position slowly and controlled.
5. Diagonal Pattern (D1) Flexion - Gripping tubing handle in hand of involved arm, begin with arm out from side 45 degrees and palm facing backward. After turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner.
6. Diagonal Pattern (D2) Flexion - Involved hand will grip tubing handle across body and against thigh of opposite side leg. Starting with palm down, rotate palm up to begin. Proceed to flex elbow and bring arm up and over involved shoulder with palm facing inward. Turn palm down and reverse to take arm to starting position. Exercise should be performed in a controlled manner.
7. Diagonal Pattern (D2) Extension - Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During the motion lead with your thumb.
Off Season Speed/Agility
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Start with a Warm Up Routine. |
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For the Off-Season
• Sports Application - training reaction time, first step action, fielding.
• Muscle Groups worked - reaction and hand-eye coordination for entire body
• Equipment Needed - two tennis balls; a partner; wall
• Hazards - Be prepared for ball-bounce towards face
• Variations - use agility ball, use equipment relevant to sport (i.e. glove, particular ball)
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EXERCISE SETS DISTANCE |
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Run, Backpedal, Run |
3 |
40 yds |
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Carrioca |
3 |
15 yds |
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Run, Shuffle, Run |
3 |
40 yds |
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Single Leg Hops |
2 |
length of ladder |
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Ickey Shuffle in Ladder |
2 |
length of ladder |
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In/Out Jumps |
3 |
length of ladder |
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Sprints |
4 |
20 yds (rest 3min between sprints) |
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Tennis Ball Lateral Shuffle |
10 |
5 to each side |
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Wall Bounce |
10 |
5 to each side |
In/Out Jumps
1. Stand to left of ladder with feet together.
2. . Jump into first square with both feet then immediately out to the right side of ladder.
3. Repeat in other direction jumping into the second square, and so on down the ladder.
Ickey Shuffle in Ladder
1. Stand to the left of ladder beside the first square.
2. Step into first ladder with right foot. Follow with left foot into ladder and quickly step out other side with right.
3. Lift left foot up and step into next square. Step in with right foot and back out with left foot to other side of ladder. Continue down ladder and repeat according to prescribed plan.
Single Leg Hops
1. Stand on one foot with knee slightly bent at end of ladder.
2. Hop into first square landing on the ball of foot. Continue down the ladder attempting to keep ground contact time short while maintaining control.
3. Continue according to prescribed program. Repeat with other leg.
Carrioca
1. Keep a natural athletic stance with a natural bend in your knees.
2. Move and push off the balls of your feet and rotate hips so that your left leg crosses in front of the right leg.
3. Next step is to bring right leg back to a natural athletic position and then cross left leg behind right leg and then return to athletic stance. Continue this action at a jog pace for desired distance.
Run, Backpedal, Run
1. Run straight ahead full speed for 10 yards and then on your partners whistle or command turn around left or right and start backpedaling for 10 yards and then again on your partners whistle or command turn back around into a sprint for approximately 10 yards and repeat until desired distance. The temptation is to slow down so try and resist. Also you can't go from a straight sprint into a backpedal so you must first do 1 carrioca step and then go into a back pedal. Let your hips lead, not your shoulders. Practice first before you go full speed.
Run, Shuffle, Run
1. It is the same technique as above but break into a side shuffle with a good athletic stance and don't cross your feet. Work on lateral quickness and fast foot movement.
Tennis Ball Lateral Shuffle
1. Stand with feet wider than hip-width apart with knees slightly bent and hands in ready position. Have partner or trainer stand 10-15 feet away.
2. Partner will roll tennis ball to either right or left of you while you shuffle to retrieve.
3. Throw ball back to partner and prepare to retrieve ball in other direction until prescribed repetitions are completed.
4. Remember to keep hips and shoulders squared while shuffling. The partner can stand closer are roll the ball harder to increase the difficulty.
Wall Bounce
1. Stand with feet slightly wider than hip-width apart with hands in 'ready' position 3-5 feet away from a wall.
2. Have partner stand approximately 5-10 feet behind you.
3. Partner will toss ball against wall and you will react and try to catch ball.
4. Catch ball and throw over shoulder to partner and prepare immediately for next toss.
5. Continue according to prescribed repetitions. The ball can either come straight back and be caught on the fly or thrown in a way that it bounces before the athlete and he has to field it.
Off Season Improved Strength Phase
Remember to warm-up first. Perform each exercise in a straight set style where you complete all 4 sets before moving to next exercise. Rest about 1.5 min between each set.
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EXERCISE SETS REPS |
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Monday + Thursday |
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Forward Lunges |
4 |
10-12 |
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Standing Hamstring Curls |
4 |
10-12 |
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Trunk Rotations |
4 |
15 |
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Quadruped Opposite Arm Opposite Leg Raise |
4 |
15 |
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Dumbbell Shoulder Press |
4 |
10-12 |
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Wood Chops |
4 |
10-12 |
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Tuesday + Friday |
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Barbell Bench Press |
4 |
10-12 |
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Dumbbell Pullovers |
4 |
10-12 |
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Dumbbell Hammer Curls |
4 |
10-12 |
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Overhead Tricep Extensions (French Press) |
4 |
10-12 |
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Wrist Curls Flexion/Extension |
4 |
10-12 |
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Forward Lunges
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Grasp DB's and let arms hang at sides.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4. Return to start position. Alternate or switch to other leg after prescribed reps.
5. Remember to keep head, back, and hips squared and in a neutral position throughout movement.
- DO NOT allow front knee move forward beyond the big toe - may lead to serious injury. Front knee should not deviate laterally or medially during movement. Back knee should not hit floor.
Standing Hamstring Curls
1. Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2. Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3. Lift weight by flexing at the knee to 90° to 120°.
4. Return to start position.
5. Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.
Barbell Bench Press
1. Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2. Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3. Start position: Lift bar off rack with bar directly over head.
4. Lower bar to chest at the nipple-line.
5. Press bar up to starting position.
- Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.
DB Pullovers
1. Lie back on flat bench with feet flat on ground.
2. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
3. Start position: Extend elbows and raise DB even with the eye-line.
4. With elbows slightly bent, lower DB back even to slightly below head level.
5. Return to start position.
- Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back. Movement should only occur in shoulder joint - elbows should remain slightly bent but in a fixed position.
DP Shoulder Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB's to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
- Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Hammer Curls
1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2. Start position: Grasp DB's with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close
to sides throughout movement. This exercise may be done one arm at a time.
4. Return to start position.
Overhead Tricep Extensions (French Press)
1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2. Start position: Grasp bar shoulder or medium width apart with overhand grip (palms down). Press bar directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
- Remember to keep back and head straight - hyperextension or flexion may cause injury.
Trunk Rotations
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4. Rotate hips and trunk to the left approximately 65° (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides after prescribed number of reps.
- Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
Quadruped Opposite Arm Opposite Leg Raise
1. Position body with hands and knees on floor approximately shoulder width apart. Hip should be flexed at 90°.
2. Raise right arm and left leg off floor level with the back.
3. Lower and alternate.
- Remember to keep head and back in a neutral position. Shoulders and hips should remain squared and stabile throughout movement.
Wood Chops
1. Using a cable pulley system, attach a rope to the cable.
2. Stand laterally so that the cable is next to and above the right shoulder.
3. Reach up and grab the rope with both hands like you hold a bat.
4. Now step out away from the pulley so there is tension on the cable and then step back about 1 foot.
5. Your arms should be above your head and back towards your right shoulder.
6. Keeping your arms straight rotate your trunk so that your arms come across your body and down towards your opposite knee.
- Try to just use your trunk muscles. The arms are just there to connect yourself to the cable. It should be somewhat of an explosive movement but remember to keep good technique.
Wrist Curls Flexion/Extension
1. Grasp DB or BB. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2. Hands and wrists should be off the thighs or table (as shown).
3. Raise the weight by extending at the wrist.
4. Lower the weight and repeat as prescribed.
- Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.
Wrist Curls Flexion/Extension
1. Grasp DB or BB. Sit in upright position and rest forearms on corresponding thighs with the palms facing up or rest forearms on a flat bench or training table.
2. Hands and wrists should be off the thighs or table (as shown).
3. Raise the weight by flexing at the wrist.
4. Lower the weight and repeat as prescribed.